CFCody WOD Build to a Heavy – 12 min topsClean & Jerk Conditioning‘Grace’30 Clean & Jerks (135/95) Midline2-3 rounds NOT FOR TIME::45 sec Plank6-8 Barbell rollouts or strict t2b16 DB/KB Russian Twist:45 sec bike/row/ski SPRINT PureFit WOD 5-6 rounds:5 DB Right arm Clean & Jerks12 Calories5 DB Left arm Clean & Jerks12 slam balls

CFCody WOD 3 Rounds:400m Row/Run/Ski/Bike (25/20)20 T2B/K2E/Weighted Sit ups30 Hang DB Snatch (50/35)40 Air Squats50ft DB OH Walking Lunges (50/35) -30min Cap- PureFit WOD 2-3 Rounds:200m Row/Run/Ski/Bike (12/10)15 med ball sit ups20 Hang Power Snatch25 Air Squats30 Step ups -20min Cap-

Teams of 2 or 3: For Time:50 Box Jump Overs (24″/20″)1,000 Meter Row100 Wall Balls (20/14)100 Pull-Ups100 Wall Balls (20/14)1,000 Meter Row50 Box Jump Overs (24″/20″)

CFC 3 Rounds:10 Snatches (95/65)12 Bar-Facing Burpees Directly Into… 2 Rounds:10 Snatches (115/85)12 Bar-Facing Burpees Directly Into… 1 Rounds:10 Snatches (135/95)12 Bar-Facing Burpees PureFit 7-10 Rds: 5 Ring Row10 Box Step Ups5 Push-Ups

“Typhoon” 5 Rounds For Time:40/30 Calorie 30 AbMat Sit-ups20 Russian Kettlebell Swings (53/35)100-ft. Kettlebell Goblet Walking Lunge (53/35)[35 Minute Time Cap] PureFit “Typhoon” [TRAIN & COMPETE] AMRAP x 15:10 Calorie 12 AbMat Sit-ups14 Russian Kettlebell Swings 50-ft. Kettlebell Goblet Walking Lunge